Vegan Smoky Lentil Meatball Marinara (Print Version)

Smoky lentil meatballs in rich marinara sauce served atop tender zucchini noodles, a hearty plant-based delight.

# Components:

→ Lentil Meatballs

01 - 1 cup cooked brown or green lentils, drained
02 - 1/2 cup rolled oats
03 - 1/2 cup breadcrumbs
04 - 2 tablespoons ground flaxseed
05 - 1/4 cup water
06 - 2 tablespoons tomato paste
07 - 2 tablespoons nutritional yeast
08 - 1 small onion, finely diced
09 - 2 cloves garlic, minced
10 - 1 tablespoon olive oil
11 - 1 teaspoon smoked paprika
12 - 1/2 teaspoon dried oregano
13 - 1/2 teaspoon ground cumin
14 - 1/2 teaspoon salt
15 - 1/4 teaspoon black pepper

→ Marinara Sauce

16 - 2 cups crushed tomatoes
17 - 2 tablespoons tomato paste
18 - 1 small onion, finely chopped
19 - 2 cloves garlic, minced
20 - 1 tablespoon olive oil
21 - 1/2 teaspoon dried basil
22 - 1/2 teaspoon dried oregano
23 - 1/4 teaspoon red pepper flakes, optional
24 - Salt and pepper to taste

→ Zucchini Noodles

25 - 4 medium zucchinis, spiralized
26 - 1 tablespoon olive oil
27 - Pinch of salt

# Method:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper. In a small bowl, combine ground flaxseed with water and let sit for 5 minutes until thickened.
02 - Heat 1 tablespoon olive oil in a skillet over medium heat. Add diced onion and minced garlic, sautéing for 3 minutes until softened.
03 - Transfer cooked lentils, sautéed onion and garlic, oats, breadcrumbs, tomato paste, nutritional yeast, flax egg, smoked paprika, oregano, cumin, salt, and pepper to a food processor. Pulse until combined with some texture remaining.
04 - Form mixture into 16 golf ball-sized meatballs. Arrange on prepared baking sheet and bake for 20-22 minutes, flipping halfway through, until golden and firm.
05 - While meatballs bake, heat 1 tablespoon olive oil in a saucepan over medium heat. Sauté finely chopped onion and minced garlic for 2-3 minutes. Stir in crushed tomatoes, tomato paste, basil, oregano, red pepper flakes, salt, and pepper. Simmer for 15-20 minutes, stirring occasionally.
06 - Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add spiralized zucchini with a pinch of salt and sauté for 2-3 minutes until just tender. Drain any excess liquid.
07 - Add baked lentil meatballs to the marinara sauce and simmer for 5 minutes to heat through.
08 - Divide zucchini noodles among serving plates. Top with lentil meatballs and spoon marinara sauce over each portion. Garnish with fresh basil or vegan parmesan if desired.

# Expert Advice:

01 -
  • You get that nostalgic, bowl-warming comfort without compromising your values or digestion.
  • The smoky paprika gives these meatballs a depth most people don't expect from plants, and they'll taste every bit as satisfying as anything simmered in a restaurant kitchen.
  • Zucchini noodles keep things light, so you feel full but not sluggish, and the whole meal comes together in about an hour if you're semi-organized.
02 -
  • Don't overprocess your meatball mixture or they'll become dense and rubbery instead of tender; you want some texture remaining.
  • Drain your zucchini noodles on paper towels after cooking to avoid a watery plate, since zucchini releases water as it heats.
03 -
  • Make the meatballs ahead and refrigerate for up to three days, or freeze for a month, so dinner becomes assembly instead of cooking.
  • If your meatballs fall apart during baking, your mixture needs more binder; add another tablespoon of ground flaxseed mixed with water next time.
Return